Fitness program uncovered

Finally here it is, the new program I’ve been working on. The goal of the program is to get me in better shape (obviously) but also to work on my cardio so that I’m in good condition to beat the mountain in the summer. The first part of the program is 8 weeks long and won’t change very much during the first phase.

Nutrition and eating
For my weight to stay constant I need 2750 kcal (calories) per day. A good pace to loose fat is by 0,5 kg a week, so that means I need to be on a 500 kcal deficit every day. Im eating 2750 cal but burning 500 every day through training.

Protein %: 2g protein per kilo body weight: 166g per day. That is 680 kcal.
Fat %: 1g per kilo body weight: 83 g per day. Thats 772 kcal.
Carbs make up the rest of the kcal up to 2750: 1298 kcal. Thats 316g of carbs per day.

Week 1
Breakfast: Egg, porridge, All-bran flakes, fruit
Lunch: Chicken thai stew with coconut milk and rice
Dinner: Greek meatballs with pasta and green sallad
After training: Protein shake and bananas
Before bedtime: Protein shake

Supplements:

Protein

Protein powder: A classic. Hard to do without..

 

Omega 3 oil

 

Omega 3 oil: 6g per day. Good for EVERYTHING in your body.

 

Multi-Vitamin

 

Multivitamin: Need this one too.

 

 

Hydroxycut

 

Hydroxycut: Some stimulants to get the fat out of your cells and into your bloodstream to be used as energy during cardio!

 

Week 1 training schedule:
Monday:  Spinning 1h
Tuesday:  Gym, upper body.
Wensday: Cardio in the morning before work.
Thursday: Gym, lower body.
Friday: Cardio in the morning before work.
Saturday: Rest. Means eating 500 kcal less of carbs.
Sunday: Cardio.

Author: Danny

Life is an adventure! I believe in participating in life - not standing on the side and watching it. Here I will write about all my passions, big and small. Follow my exciting trips around the world as well as my almost normal days at home, wherever it may be at the moment.. If you like inspiration, travel, challenges, training, fashion, self improvement, culture, food and gear - look no further! So to all my stalkers, congratulations! Now you can enjoy watching my life closely at home with your computer, those cold nights with binoculars aimed at my window are finally over. I'll finish my first post by quoting Bilbo (a character in J.R.R Tolkien's The lord of the rings) with a line that ever since I heard it as a child (about 2 years ago) has left a trace in my memory: " It's a dangerous business, going out your door. You step onto the road, and if you don't keep your feet, there's no knowing where you might be swept off to"

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s